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30-Day Weight Loss Meal Plan

By Shoshana Pritzker, RD, CDN, CSSD, CISSN

Reviewed by Monica Ropar, Certified Nutritionist

Expert Reviewed

Bet you didn’t know you could eat so much food and lose weight at the same time! This simple 30-day meal plan for weight loss is jam-packed with delicious, nutrient-dense easy weight loss meals that will delight your taste buds and help keep you full and satisfied. Complete with a thorough grocery list, all you have to do is get started. With no more than 1,500 calories per day, the work is done for you. Follow the plan, incorporate some movement into your day, drink plenty of water — and you’ll be well on your way to reaching your weight loss goals. We’ve even added some tips throughout the 30 days to keep you motivated and stay inspired!

 

Included with the 30-day diet plan are some Simply Inspired recipes that feature Jenny Craig’s great-tasting chef-crafted meals and snacks. Jenny Craig’s complete weight loss meal plan takes the guesswork out of prepping, cooking and cleanup — so if you want someone else to do the cooking for you, check out our most effective weight loss plan ever — Rapid Results Max!

 


30 Day Weight Loss Meal Plan

Complete recipes and a grocery list are included at the end of the post.

 

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Day 1

 

Set yourself up for weight loss success! Today, simply focus on following your meal plan. Notice how you feel when you nourish your body with healthy foods.

 

Breakfast – Egg and Cheese Breakfast Sandwich

3 scrambled egg whites + 1 slice cheese + 1 toasted light English muffin

Snack – 1 (5.3 ounce) container plain nonfat Greek yogurt + ¼ cup blueberries

Lunch – 1 (4-ounce) can solid white tuna (drained) mixed with 1 tablespoon mayonnaise + 17 wheat thin crackers + 1 cup sliced non-starchy veggies (think tomatoes, cucumber, red bell pepper)

Snack – 1 string cheese

Dinner Simply Inspired Elevated Burger + serving of non-starchy vegetables

 

Jenny-Craig-Burger

 

Pro Tip: Prep your overnight oats (two servings) at the end of the day so you’re set for tomorrow’s breakfast!

 

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Day 2

 

Breakfast Simply Inspired Overnight Oats Make a double batch for breakfast tomorrow!

Snack – 2 tablespoons nut butter + 1 small apple

Lunch – 1 low carb wrap + 3 slices turkey + 2 tablespoons hummus + lettuce and tomato

Snack – 3 cups air-popped popcorn + 1 small box of raisins

Dinner – 4 ounces chicken breast + 1 small baked potato + 1 tablespoon whipped butter + 1 cup broccoli

 

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Day 3

 

Pair your easy weight loss meals with a cold glass of H2O. Research suggests that drinking water may help with weight loss when dieting.1 Aim for at least eight, 8-ounce cups a day. If plain water isn’t your thing, amp up the flavor with fresh lemon wedges, herbs or cucumber slices.

 

Breakfast – 1 serving leftover Simply Inspired Overnight Oats

Snack – 6 ounces nonfat cottage cheese + ¼ cup pineapple chunks

Lunch – Turkey and Hummus Wrap

1 low carb wrap + 3 slices turkey + 2 tablespoons hummus + lettuce and tomato

Snack – 2 rice cakes + 2 tablespoons nut butter

Dinner – 3 ounces pan-broiled ground meat or turkey + ¼ cup marinara sauce + 1 cup cooked high protein or chickpea pasta + ¼ cup reduced fat shredded mozzarella cheese

 

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Day 4

 

Breakfast Simply Inspired French Toast Bake

Snack – 1 ounce mixed nuts

Lunch – Chicken Apple Salad

Mixed salad topped with 3 ounces chicken breast + 1-ounce almonds + 1 small apple

Snack – 1 (5.3 ounce) container plain nonfat Greek yogurt + ¼ cup blueberries

Dinner – 4 ounces chicken breast + 1 small baked potato + 1 tablespoon whipped butter + 1 cup broccoli

 

french-toast-bake

 

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Day 5

 

You’re almost at the end of week one – how are you feeling? If you’ve made some major changes to your diet, you might find that you’re already sleeping better and have more energy. Take note of every non-scale victory!

 

Breakfast – ⅓ cup dry oatmeal cooked in water with a dash of cinnamon + 2 hard-boiled eggs

Snack – 1 serving Greek Yogurt Bark*

Lunch – Chicken Apple Salad

Mixed salad topped with 3 ounces chicken breast + 1 ounce almonds + 1 small apple

Snack – ¼ cup hummus + 1 cup baby carrots

Dinner - 3 ounces pan-broiled ground meat or turkey + ¼ cup marinara sauce + 1 cup cooked high protein or chickpea pasta + ¼ cup reduced fat shredded mozzarella cheese

Day 6

Breakfast – Chai Spiced Pancakes* + 1 tablespoon maple syrup

Snack – 1 serving Greek Yogurt Bark*

Lunch – 3 ounces pan-broiled ground meat or turkey + ¼ cup marinara sauce + 1 cup cooked high protein or chickpea pasta + ¼ cup reduced fat shredded mozzarella cheese

Snack – 2 rice cakes + 2 tablespoons nut butter

Dinner – Simply Inspired Loaded Chicken Nachos Make a double batch for lunch tomorrow!

 

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Day 7

 

Your first week of the 30-day weight loss meal plan is complete. Congrats! We hope you’re already noticing some results on the scale and feel amazing inside and out from all the nourishing meals you’ve been enjoying all week long. Tonight, jot down some notes of what went well and what you want to work on for the upcoming week. Perhaps you want to focus on meal prep so you’re not tempted to grab unhealthy options when you’re schedule gets busy. Or maybe you want to portion out your snacks so you don’t eat more than the recommended serving size. And make sure to give yourself a pat on the back — you’re doing a great job!

 

Breakfast – 1 serving leftover Chai Spiced Pancakes* + 1 tablespoon maple syrup

Snack Healthy Cake Pops

Lunch – 1 serving leftover Simply Inspired Loaded Chicken Nachos

Snack – ¼ cup hummus + 1 cup baby carrots

Dinner – 1 (3-ounce) 97% lean ground beef burger + 1 light multigrain bun + 1 serving Simply Inspired Broccoli Tots + ketchup; Make a double batch for lunch tomorrow!

 

Lava Pop_JC__1108_Compressed.jpg

 

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Day 8

 

Breakfast – ⅓ cup dry oatmeal cooked in water with a dash of cinnamon + 2 hard-boiled eggs

Snack – 6 ounces nonfat cottage cheese + ¼ cup pineapple chunks

Lunch – Burger and Tots

1 serving leftover 1 (3-ounce) 97% lean ground beef burger + 1 light multigrain bun + 1 serving Simply Inspired Broccoli Tots

Snack – 1 cup salted prepared edamame

Dinner – Simply Inspired BBQ Jackfruit with Loaded Baked Potato Make a double batch for dinner tomorrow!

 

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Day 9

 

By now, you might be getting in the groove of prepping healthy meals and snacks – go you! Today, consider other lifestyle factors that might be influencing your weight. For example, getting enough sleep is an excellent way to support your weight loss efforts. Tonight, turn off all electronics two hours before you plan to go to bed. Aim for 7-9 hours of sleep.

 

Breakfast – Mixed Berry Smoothie*

Snack – 2 rice cakes + 2 tablespoons nut butter

Lunch – Strawberry Salad with Grilled Chicken, Balsamic, and Pecans* Make a double batch for lunch tomorrow!

Snack – 1 cup salted prepared edamame

Dinner – 1 serving leftover Simply Inspired BBQ Jackfruit with Loaded Baked Potato

 

jackfruit-loaded-potato

 

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Day 10

 

Breakfast – Spinach Mushroom Omelet* + 2 slices toasted light wheat bread

Snack – 1 grapefruit

Lunch – 1 serving leftover Strawberry Salad with Grilled Chicken, Balsamic and Pecans*

Snack – ¼ cup hummus + 1 cup baby carrots

Dinner – 4 ounces baked tilapia or other white fish + 1 cup sweet potato + small side salad with 1 tablespoon olive oil and 1 tablespoon vinegar dressing

 

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Day 11

 

Rise and shine! While strenuous exercise isn’t necessary to lose weight, incorporating more movement in your day is an excellent way to support your goals! Today, try to fit in 15 minutes of activity – whether it’s taking a walk on your lunch break, playing an outdoor game with your kids or even gardening. Every bit counts!

 

Breakfast – ⅓ cup dry oatmeal cooked in water with a dash of cinnamon + 2 hard-boiled eggs

Snack – 1 ounce mixed nuts

Lunch – 4 ounces baked tilapia or other white fish + 1 cup sweet potato + small side salad with 1 tablespoon olive oil and 1 tablespoon vinegar dressing

Snack – 6 ounces nonfat cottage cheese + ¼ cup pineapple chunks

Dinner – 5 jumbo shrimp + Simply Inspired Asian Veggie Bowl Make a double batch for lunch tomorrow!

 

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Day 12

 

Breakfast – Mixed Berry Smoothie*

Snack – 1 serving Greek Yogurt Bark*

Lunch – 1 low carb wrap + 3 slices turkey + 2 tablespoons hummus + lettuce and tomato

Snack – 3 cups air-popped popcorn + 1 small box of raisins

Dinner – 5 jumbo shrimp + 1 serving leftover Simply Inspired Asian Veggie Bowl

 

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Day 13

 

You’re nearly halfway through your 30-day meal plan for weight loss! How is it going? If late-night snacking is something you struggle with, you’re not alone. While eating healthy snacks is a great way to support your weight loss goals, eating late at night can often sabotage your best efforts, especially if you’re reaching for high-fat, empty-calorie foods. Read these 10 Tips to Feel Full After Dinner and Stop Snacking at Night.

 

Breakfast – 2 hard-boiled eggs + 1 sliced tomato + 1 medium orange

Snack – 1 (5.3 ounce) container plain nonfat Greek yogurt + ¼ cup blueberries

Lunch – 1 low carb wrap + 3 slices turkey + 2 tablespoons hummus + lettuce and tomato

Snack Healthy Cake Pops

Dinner – 4 ounces baked tilapia or other white fish + 1 cup sweet potato + small side salad with 1 tablespoon olive oil and 1 tablespoon vinegar dressing

 

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Day 14

 

Breakfast – Spinach Mushroom Omelet* + 2 slices toasted light wheat bread

Snack – 1 grapefruit

Lunch – Turkey and Hummus Wrap

1 low carb wrap + 3 slices turkey + 2 tablespoons hummus + lettuce and tomato

Snack – 2 tablespoons nut butter + 1 small apple

Dinner – 3 ounces broiled ribeye steak + 1 small baked potato + 1 cup broccoli or mixed vegetables

Photo by sheri silver on Unsplash

apple-nut-butter

 

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Day 15

 

How are you tracking your weight loss progress? If you’re using a scale, this is how often you should weigh yourself. And learn the best time to weigh yourself so your measurements are accurate!

 

BreakfastSimply Inspired Blueberry Pancake Parfait Make a double batch for breakfast tomorrow!

Snack – 1 cup salted prepared edamame

Lunch – 1 (4-ounce) can solid white tuna (drained) mixed with 1 tablespoon mayonnaise + 17 wheat thin crackers + 1 cup sliced veggies

Snack – 2 rice cakes + 2 tablespoons nut butter

Dinner –  3 ounces broiled ribeye steak + 1 small baked potato + 1 cup broccoli or mixed vegetables

 

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Day 16

 

Breakfast – 1 serving leftover Simply Inspired Blueberry Pancake Parfait

Snack – 1 grapefruit

Lunch – Mixed salad topped with 3 ounces chicken breast + 1 ounce almonds + 1 small apple

Snack – 6 ounces nonfat cottage cheese + ¼ cup pineapple chunks

Dinner - 3 ounces broiled ribeye steak + 1 small baked potato + 1 cup broccoli or mixed vegetables

 

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Day 17

 

Want to amp up the flavor of your meals? Experiment with fresh herbs! From basil and dill to cilantro and chives, there are tons of options. Learn more about fresh herbs and their benefits

 

Breakfast – Egg and Cheese Breakfast Sandwich

3 scrambled egg whites + 1 slice cheese + 1 toasted light English muffin

Snack – 6 ounces nonfat cottage cheese + ¼ cup pineapple chunks

Lunch – Mixed salad topped with 3 ounces chicken breast + 1 ounce almonds + 1 small apple

Snack – 1 ounce mixed nuts

Dinner –  4 ounces baked salmon + 1 cup green beans + 1 cup cooked brown rice

 

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Day 18

 

Breakfast – Mixed Berry Smoothie*

Snack – ¼ cup hummus + 1 cup baby carrots

Lunch – Strawberry Salad with Grilled Chicken, Balsamic and Pecans* Make a double batch for lunch tomorrow!

Snack – 1 (5.3 ounce) container plain nonfat Greek yogurt + ¼ cup blueberries

Dinner – 4 ounces baked salmon + 1 cup green beans + 1 cup cooked brown rice

Photo by Denis Tuksar on Unsplash

mixed-berry-smoothie

 

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Day 19

 

Today, try calming your mind. Learning to de-stress and unwind are essential tools that will support your overall healthy lifestyle. Even if you meditate for 5-10 minutes before you start your day, you might feel more energized and inspired to stick to your meal plan!

 

Breakfast – ⅓ cup dry oatmeal cooked in water with a dash of cinnamon + 2 hard-boiled eggs

Snack – 1 serving Greek Yogurt Bark*

Lunch – 1 serving leftover Strawberry Salad with Grilled Chicken, Balsamic and Pecans*

Snack – 2 tablespoons nut butter + 1 small apple

Dinner – 4 ounces baked salmon + 1 cup green beans + 1 cup cooked brown rice

 

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Day 20

 

Have you heard of intermittent fasting? If you haven’t, check out our Beginner’s Guide to Intermittent Fasting. If you feel like you’ve reached a weight loss plateau, this eating schedule could be just what you need to get over the hump. The concept is simple: Eat your meals and snacks within a 10-hour window (for example, 9 a.m. – 6 p.m.) and then refrain from food and caloric beverages for the remaining amount of time. You can still drink water, herbal tea and black coffee during your fast. Try this tonight and finish your dinner by 7 p.m.!

 

Breakfast – Spinach Mushroom Omelet* + 2 slices toasted light wheat bread

Snack – 6 ounces nonfat cottage cheese + ¼ cup pineapple chunks

Lunch – 1 (4-ounce) can solid white tuna (drained) mixed with 1 tablespoon mayonnaise + 17 wheat thin crackers + 1 cup sliced veggies

SnackSimply Inspired Oatmeal Cookies Make a double batch for snack tomorrow!

Dinner – 3 ounces broiled ribeye steak + ½ cup cooked quinoa + ¼ cup cherry tomatoes + 1 cup broccoli

 

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Day 21

 

BreakfastSimply Inspired Overnight Oats Make a double batch for breakfast tomorrow!

Snack – 2 rice cakes + 2 tablespoons nut butter

Lunch – Mixed salad with 1 (4-ounce) can solid white tuna (drained) + 1 tablespoon olive oil and 1 tablespoon vinegar + ¼ cup cherry tomatoes

Snack – 1 serving leftover Simply Inspired Oatmeal Cookies

Dinner – 3 ounces chicken breast + 1 cup cooked quinoa + ¼ avocado + 5 asparagus spears

 

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Day 22

 

Mix things up today with some simple moves you can do without a gym. Exercise can help boost your metabolism and can support your healthy eating routine.2

 

Breakfast – 1 serving leftover Simply Inspired Overnight Oats

Snack – 3 cups air-popped popcorn + 1 small box of raisins

Lunch – 3 ounces chicken breast + 1 cup cooked quinoa + ¼ avocado + 5 asparagus spears

Snack – 2 tablespoons nut butter + 1 small apple

Dinner – 3 ounces broiled ribeye steak + ½ cup cooked quinoa + ¼ cup cherry tomatoes + 1 cup broccoli

 

overnight-oats

 

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Day 23

 

Breakfast – ⅓ cup dry oatmeal cooked in water with a dash of cinnamon + 2 hard-boiled eggs

Snack – 1 grapefruit

Lunch – 1 low carb wrap + 3 slices turkey + 2 tablespoons hummus + lettuce and tomato

Snack – ¼ cup guacamole + 1 sliced red bell pepper

Dinner - 3 ounces broiled ribeye steak + ½ cup cooked quinoa + ¼ cup cherry tomatoes + 1 cup broccoli

 

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Day 24

 

Do you have a weight loss accountability partner? If not, you should consider it! Having a friend, family member or partner support you throughout your journey is key to your success. In fact, research shows that you can lose 3X more weight with support than dieting on your own![3]  

 

Breakfast – Chai Spiced Pancakes* + 1 tablespoon maple syrup

Snack – 1 cup salted prepared edamame

Lunch – 1 low carb wrap + 3 slices turkey + 2 tablespoons hummus + lettuce and tomato

Snack – 1 (5.3 ounce) container plain nonfat Greek yogurt + ¼ cup blueberries

Dinner –  3 ounces chicken breast + 1 cup cooked quinoa + ¼ avocado + 5 asparagus spears

 

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Day 25

 

Need some help with portion control? It might be simpler than you think! Estimate portion sizes with your hand and this guide.

 

Breakfast – 1 serving leftover Chai Spiced Pancakes* + 1 tablespoon maple syrup

Snack – 6 ounces nonfat cottage cheese + ¼ cup pineapple chunks

Lunch – Mixed salad with 1 (4-ounce) can solid white tuna (drained) + 1 tablespoon olive oil and 1 tablespoon vinegar + ¼ cup cherry tomatoes

Snack – ¼ cup guacamole + 1 sliced red bell pepper

DinnerSimply Inspired Elevated Burger

Photo by nikldn on Unsplash

pancakes

 

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Day 26

 

Breakfast – Egg and Cheese Breakfast Sandwich

3 scrambled egg whites + 1 slice cheese + 1 toasted light English muffin

Snack – 1 serving Greek Yogurt Bark*

Lunch – Mixed salad topped with 3 ounces grilled chicken + ¼ cup avocado + ¼ cup cherry tomatoes + 1 tablespoon vinegar, salt and pepper

Snack – ¼ cup hummus + 1 cup baby carrots

Dinner – Pizza Night! Your choice Simply Inspired Pizza. Choose from Margherita or Pepperoni Pizza and make enough toppings for tomorrow!

 

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Day 27

 

Breakfast – Spinach Mushroom Omelet* + 2 slices toasted light wheat bread

Snack – 1 serving Greek Yogurt Bark*

Lunch Simply Inspired Tuna Zucchini Melt

Snack – 3 cups air-popped popcorn + 1 small box of raisins

Dinner – 1 serving leftover Simply Inspired Pizza

 

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Day 28

 

It’s time to celebrate with a non-food weight loss reward! Take yourself shopping, treat yourself to a manicure, try a new fitness class – the ideas are endless!

 

Breakfast – Mixed Berry Smoothie*

Snack – 2 rice cakes + 2 tablespoons nut butter

LunchSimply Inspired Tuna Zucchini Melt

Snack – ¼ cup guacamole + 1 sliced red bell pepper

Dinner – Mixed salad topped with 3 ounces grilled chicken + ¼ cup cooked quinoa + ¼ cup cherry tomatoes + 1 tablespoon vinegar + 1 tablespoon olive oil, salt and pepper

 

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Day 29

 

Breakfast – 2 hard-boiled eggs + 1 sliced tomato + 1 medium orange

SnackHealthy Cake Pops

Lunch – Mixed salad topped with 3 ounces chicken breast + 1 ounce almonds + 1 small apple

Snack – 1 ounce mixed nuts

DinnerSimply Inspired Southwestern Flatbread Make a double batch for dinner tomorrow!

 

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Day 30

 

Breakfast – 2 hard-boiled eggs + 1 sliced tomato + 1 medium orange

Snack – 1 grapefruit

Lunch – Mixed salad topped with 3 ounces chicken breast + 1 ounce almonds + 1 small apple

Snack – ¼ cup guacamole + 1 sliced red bell pepper

Dinner – 1 serving leftover Simply Inspired Southwestern Flatbread

 

You did it! How do you feel after following your 30-day meal plan for weight loss? We hope you feel amazing and are seeing results on the scale.

 

Interested in a complete weight loss plan that comes with prepared, chef-crafted meals, 1:1 personal coaching and all the tools you need to succeed? Start our most effective plan ever — Rapid Results Max today! You could lose up to 17 pounds in your first 4 weeks!*

 

BlogCTA_RRM.png

 

* First 4 weeks only. Average weight loss in study was 13 lbs. for those who completed the program.

Recipes

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Spinach Mushroom Omelet

 

Makes 1 serving

Ingredients

  • 2 large eggs
  • ½ cup baby spinach
  • ¼ cup sliced mushrooms
  • 1 tablespoons milk of choice
  • dash of salt
  • dash of pepper
  • 1 teaspoon olive oil

 

Instructions

  1. Whisk together the eggs, milk, salt and pepper.
  2. Heat the olive oil in a small skillet over medium heat. Add the spinach and mushrooms. Sauté until soft, about 1-3 minutes. Add the whisked eggs to the pan. Allow to cook about 1-2 minutes before flipping. Cook an additional 1-2 minutes, until the eggs are set. Fold the omelet in half before serving.

 

 

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Greek Yogurt Bark

 

Makes 12 servings

Ingredients

  • 4 cups nonfat plain Greek yogurt
  • 2 tablespoons honey
  • 1 teaspoon vanilla extract
  • ⅓ cup sliced strawberries
  • ¼ cup blueberries

 

Instructions

  1. Line a baking sheet with parchment paper.
  2. Combine the Greek yogurt, honey and vanilla in a large bowl. Spread the mixture on the prepared baking sheet in a uniform layer. Distribute the fruit over the yogurt. Freeze for at least 1 hour; break apart with hands or cut with a knife before serving. Store in the freezer in an airtight container for up to 4 weeks.

 

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Strawberry Salad with Grilled Chicken, Balsamic and Pecans

 

Makes 1 serving

Ingredients

  • 2 cups spinach or romaine lettuce
  • ¼ cup sliced strawberries
  • 4 ounces grilled chicken breast, cut into bite-sized pieces
  • ¼ cup thinly sliced red onion
  • 2 tablespoons chopped pecans
  • 1 ounce reduced fat crumbled feta cheese
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon balsamic vinegar
  • salt and pepper to taste

 

Instructions

1. Assemble the salad in a large bowl or container. Drizzle with olive oil and vinegar, then season with salt and pepper as desired.

 

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Spiced Chai Pancakes

 

Makes 2 servings

Ingredients

  • 1 cup high protein pancake mix
  • 1 large egg
  • ⅔ cup nonfat milk or water
  • ½ teaspoon cinnamon
  • ¼ teaspoon cardamom
  • ⅛ teaspoon salt
  • ¼ teaspoon ginger
  • ¼ teaspoon nutmeg

 

Instructions

  1. Whisk together the wet and dry ingredients in a large bowl.
  2. Heat your griddle, large skillet or cast iron pan over medium heat until warm. Using a ¼ cup measuring spoon, ladle the batter onto the griddle. Allow the pancakes to cook for 1-2 minutes until bubbles begin to form before flipping. Once flipped, cook another 1-2 minutes until pancakes are cooked through. Serve warm. Store leftovers in the fridge for up to 4 days.

 

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Mixed Berry Smoothie

 

Makes 1 serving

1 cup frozen mixed berries + ½ cup nonfat milk or milk of choice + 1 (5.3-ounce) container plain nonfat Greek yogurt + 1 teaspoon honey or maple syrup + ice (if desired); blend until smooth

Grocery List

Grains

  • Light multigrain English muffins
  • Multigrain wheat thin crackers
  • Air-popped plain popcorn, or lightly salted
  • Rice cakes, flavor of choice
  • Small white potatoes
  • Small sweet potatoes
  • Brown rice
  • Quinoa
  • Light multigrain hamburger buns
  • Oatmeal
  • Light wheat bread
  • High protein pancake mix

 

Dairy

  • Plain nonfat Greek yogurt
  • Nonfat milk or unsweetened almond milk
  • Sliced cheese (muenster, provolone, Swiss, mozzarella, etc.)
  • Part-skim string cheese
  • Shredded reduced fat mozzarella cheese
  • Low-sugar or sugar-free nonfat whipped topping
  • Nonfat cottage cheese
  • Reduced fat crumbled feta cheese

 

Meat

  • 4-ounce cans solid white tuna in water
  • Chicken breast
  • Tilapia or other white fish
  • 97% lean ground beef or 99% lean ground turkey
  • Ready-to-eat jumbo shrimp
  • Large eggs
  • Ribeye steak

 

Produce

  • Blueberries
  • Fresh veggies of choice (carrots, celery, cucumber, bell peppers, etc.)
  • Small apples
  • Small bananas
  • Onion
  • Tomato
  • Cilantro
  • Strawberries
  • Zucchini
  • Mushrooms
  • Lime
  • Red bell pepper
  • Broccoli
  • Baby carrots
  • Fresh mint leaves (optional)
  • Red cabbage
  • Cherry tomatoes
  • Green onions
  • Red radish
  • Spinach
  • Grapefruit
  • Pineapple chunks
  • Asparagus
  • Avocado
  • Frozen mixed berries

 

Pantry

  • Mayonnaise or olive oil mayonnaise
  • Cinnamon
  • Mixed nuts
  • Peanut butter or almond butter
  • Small boxes of raisins
  • No-sugar added marinara sauce
  • Sesame oil
  • Low-sodium soy sauce
  • Rice wine vinegar
  • Low-sodium chicken broth
  • Hummus
  • Black beans
  • Salsa
  • Rice paper rolls
  • Sriracha or chili flakes
  • Olive oil
  • Honey
  • Vanilla extract
  • Ground nutmeg
  • Ground cardamom
  • Ground ginger
  • Chopped pecans

 

 

Jenny Craig Meals and Snacks

 

Sources:

[1] https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2008.409

[2] https://www.health.harvard.edu/staying-healthy/the-truth-about-metabolism

[3] https://pubmed.ncbi.nlm.nih.gov/20935338/

 

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Contributors

Shoshana Pritzker, RD, CDN, CSSD, CISSN

By Shoshana Pritzker, RD, CDN, CSSD, CISSN

Shoshana is a Registered Dietitian and Certified Sports Nutritionist in private practice based on Long Island, New York. With over 15 years in the health, nutrition and fitness fields, Shoshana has worked with brands including Nature’s Bounty Company, Joy Bauer “The Today Show Dietitian,” Oxygen Magazine, and others. Shoshana’s nutrition philosophy includes the mantra that “all foods fit,” making room for a healthy balance while building a healthy relationship with food. In her spare time, you’ll find Shoshana sharing tips and tricks for feeding her two toddlers, while trying to manage it all — from the meltdowns to the messes to the kisses and the hugs.

Favorite healthy snack: Greek yogurt topped with fruit, granola and yogurt almonds
Monica Ropar, Certified Nutritionist

Reviewed by Monica Ropar, Certified Nutritionist

Monica has over 15 years of experience with Jenny Craig, as an expert nutrition and program resource. She develops content, training, tools and strategies for the program to support clients throughout their weight loss journey, and offers inspiration, weight loss tips, lifestyle strategies and motivation.  Monica holds a Bachelor of Science degree with a double major in Dietetics and Exercise, Fitness & Health from Purdue University and continues to stay current on weight management research, consumer trends and healthcare developments.

Favorite healthy snack: raw veggie sticks with homemade hummus

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